Super Easy Relaxation Techniques

In the quest for whole-body wellness, we consider things like movement, strength, and endurance, as well as the mind-body connection. The perfect way to connect mental and physical wellness? It’s something we do so naturally that it doesn’t require a second thought—breathing. 

This guide will provide you with an on-the-go toolbox for breathwork, so the next time you’re stressed or overwhelmed, you’ll have the perfect breathing exercise to help you move through it. 

Discover more tools and resources for overall wellness by downloading the free PF App.

What Are Breathing Exercises?

For millennia, breathing techniques have helped manage anxiety and stress and provided a sense of calm and clarity. 

“Breathwork,” or breathing exercises, are controlled breathing techniques that target the mind-body connection. Breathwork, practiced in yoga and meditation techniques, continues to be used for stress management centuries later. Modern science now explains that specific breathing patterns activate the parasympathetic nervous system, responsible for the “rest and digest” state. Breathing exercises activate this state to slow the heart rate, lower blood pressure, and diminish the physical symptoms of stress.

How Does Breathwork Help with Anxiety?

Have you ever been so stressed you felt like your heart would beat out of your chest? This “fight or flight” response means your body is on high alert, but not always for good reason. Breathing exercises can counteract this response, calming the parasympathetic nervous system and inducing a calmer state. 

Breathing techniques improve focus, increase emotional resilience, and enhance physical health. Whether you’re managing a stressful day or seeking relaxation before bed, breathwork provides a natural and accessible solution.

5 Breathing Techniques to Calm Your Mind

Breathing exercises offer a range of options to meet different needs. Here’s a look at five powerful techniques:

1. 4-7-8 Breathing

4-7-8 Breathing is a simple technique to relax you, whether for general stress management or just marshaling anxious thoughts before bed. 

Step-by-Step Guide:

• Inhale through your nose and count to four

• Hold your breath and count to seven

• Slowly and fully exhale through your mouth for eight counts

• Repeat for ten deep breaths, 3-5 minutes, or as needed

This method helps slow down the heart rate and promotes a sense of deep relaxation. People report its benefits for falling asleep or easing high-stress moments.

2. Pursed Lip Breathing

Designed to slow down breathing and release trapped air from the lungs, pursed lip breathing is effective for relaxation and reducing anxiety.

Step-by-Step Guide:

• Slowly inhale through your nose for two counts

• Purse your lips (like you’re preparing to whistle) and exhale for four counts

• Repeat for ten deep breaths, 3-5 minutes, or as needed

Along with inducing calm in the mind and reducing stress, this exercise slows down breathing and helps release trapped air in the lungs, making it particularly helpful for those with respiratory issues. 

3. Alternate Nostril Breathing (Nadi Shodhana)

This yoga-inspired technique helps balance energy, calm the mind, and improve focus.

Step-by-Step Guide:

• Close your right nostril with your thumb and inhale through the left nostril

• Press your ring finger or pinkie to your left nostril and release your right nostril

  • Exhale through your right nostril

• Inhale through the right nostril

  • Close it with your thumb

  • Exhale through the left

• Repeat for ten deep breaths, 3-5 minutes, or as needed

A great exercise for reducing mental fatigue and anxiety, this technique balances energy, enhances focus, and calms the nervous system. 

4. Resonant Breathing (Coherent Breathing)

Resonant breathing is about creating a consistent rhythm that balances the heart rate and promotes emotional stability.

Step-by-Step Guide:

• Inhale for five seconds

• Exhale for five seconds

  • Pro Tip: Keep your breathing smooth and even

• Repeat for ten deep breaths, 3-5 minutes, or as needed

This technique provides a sense of calm and improves the relationship between the heart and mind. It balances the body, reducing anxiety so you can live your best life! 

5. Progressive Muscle Relaxation with Breathing

This technique combines breathwork with muscle tension and release, ideal for reducing physical and mental stress.

Step-by-Step Guide:

• Inhale and take a deep breath

  • Tense a muscle group (like your shoulders or arms) as you inhale

• Release the tension as you slowly exhale

• Move through major muscle groups, tensing with each inhale and releasing with each exhale

• Repeat for ten deep breaths, 3-5 minutes, or as needed

This practice helps with body awareness and releases physical tension associated with anxiety, promoting overall relaxation and mental clarity.

Diaphragmatic Breathing: How It Works for Stress Relief

Your diaphragm is a large, dome-shaped muscle at the base of the lungs. Diaphragmatic breathing (also called “belly breathing” or “deep breathing”) utilizes the diaphragm for a more intense breath. Shallow chest breathing, which is the kind of breathing we mainly do day-to-day, only partially fills the lungs. 

Diaphragmatic breathing fully expands the lower lungs and promotes a deeper relaxation within the body by highly triggering the parasympathetic nervous system and reducing stress. Practicing this type of breathing can enhance oxygen exchange, lower heart rate, and improve focus. It’s particularly beneficial in managing stress, increasing lung capacity, and supporting whole-body wellness.

The Benefits of Breathing Exercises for Reducing Stress

Breathing exercises aren’t just for momentary relief. Breathing techniques and breathwork offer lasting benefits for both physical and mental health for all ages. Regular breathwork can significantly reduce stress levels and improve mood. 

Incorporating breathing exercises for anxiety into your daily routine can lower blood pressure, improve sleep quality, and create a more balanced mental state. For only a few minutes a day, you are making a long-term investment in your well-being for a calmer mind and body.

How to Incorporate Breathing Exercises Into Your Routine

Making breathing exercises a part of your daily routine doesn’t have to be complicated, but there are key things you want to consider:

• Frequency and Timing: Daily practice of one or more techniques for even five minutes daily can make a noticeable difference. Including breathwork in your morning routine can help you feel calmer throughout the day. 

• Integration with Daily Life: During stressful moments like prepping for a meeting, commuting during rush hour, or the gym (which is physically stressful!), breathing exercises can be used for anxiety. Consider breathwork like a portable tool for grounding yourself wherever you are, and supplement this by joining supportive communities!

• Tips for Practicing in the Gym: Controlled breathing enhances stability and endurance during workouts. The techniques described above, like resonant breathing, can calm your mind between sets and help regulate breathing during high-intensity exercises, where breathing can be forgotten. If going to the gym is a stressful experience, find a gym with flexible hours to work with your schedule. 

Embrace the Power of Breath

Breathwork is an accessible and powerful tool that’s scientifically proven to support mental calmness, physical wellness, and overall fitness. Breathing exercises, when practiced consistently for even five minutes daily, can transform mental clarity, elevate a fitness routine, and provide a healthy habit to help manage stress. 

Start small, stick with it, and let breathwork become a cornerstone of your wellness journey. Remember, the power of calm is just a breath away. Find more breathing exercises for free on the PF App.

If you’ve ever felt overwhelmed when starting a workout routine, or if you just find it hard to drum up the energy to get moving before or after a long day,  you’re not alone. We all have those days when the couch is just a lot more enticing than the treadmill. 

If only there were a simple way to make your gym time something you actually look forward to…

Oh, wait, there is. The workout buddy! 

Exercising with a friend doesn’t just make your workouts more fun; it’s actually more beneficial for your mental health—yes, this is backed by research! From sharing a laugh between sets to having someone cheer you on during a cardio session, bringing a friend along to the gym can do wonders for you. A great buddy can turn the heaviest weight into a friendship-building moment. The gym doesn’t just help you build muscles, but memories too!

Don’t have a buddy in mind? Meet one at your local gym for support and encouragement when you need it most. 

Why Exercise Alone Isn't Always Enough for Mental Health

Stepping into a gym by yourself for the first time takes courage. For many, solo workouts can feel a little lonely, especially if you don’t know where to start or how to use certain machines. When we try to tackle our health journeys alone, it’s way too easy for the inner critic to take over. You might talk yourself out of going, cut your workout short, or feel disconnected from what’s around you. Exercising solo is great for some, but others might just need something more to get that spark back. 

The Science Behind Exercise and Mental Wellness

Why does a buddy help so much? To really understand, let’s zoom in on the benefits of fitness on your health and brain. When you move your body, your brain releases a sweet mix of chemicals, like endorphins, serotonin, and dopamine. These are your body's natural "feel-good" chemicals. 

When we talk about mental health awareness—it’s mental health awareness month after all—health professionals will, of course, bring up the mental health benefits of exercise. On its own, regular exercise is scientifically proven to lower symptoms of depression and help you feel more confident in yourself.

But, and here’s the catch, to get these amazing boosts to the brain and body, you have to actually do the workout. And as we know, consistency is the hardest part. So to make it easier, bring in a bud! That completely changes the equation, making the science of sweat work even harder for you. 

How Working Out With a Friend Boosts Your Mental Health

When you mix the physiological rewards of exercise with the psychological rewards of social connection, you create a powerhouse combo for your brain. Working out with a friend amplifies all the positive effects of physical activity. 

Reduces Stress and Anxiety More Effectively

We all deal with stress in its many forms. Because of work deadlines, family, or other life responsibilities, our bodies often carry a heaping load of cortisol. That’s the main hormone of stress. Luckily, another one of the greatest benefits of working out is its ability to naturally lower cortisol levels.

Even better, when you exercise with a friend, your stress goes down even more. A little conversation here and venting about your day there, while walking on the treadmill, helps you work through negative feelings at 2x speed! 

A workout buddy provides a safe space to unload the day’s stress while you jog—or bike—it off. Plus, turning your gym time into hangout time naturally works in some self-care practices at the gym.

Combats Loneliness and Social Isolation

In today's digital world, genuine human connection is more important than ever. Loneliness takes a severe toll on mental health, leading to increased anxiety and a lower overall mood. Committing to a regular gym schedule with a friend means you’ll benefit from working out and a consistent, face-to-face social connection.

Planet Fitness is all about community and belonging. When you walk through those doors with a buddy, you immediately have your own micro-community. You belong there, together. This sense of shared purpose combats feelings of isolation and reminds you that you have people in your corner who care about your well-being.

Improves Mood and Emotional Resilience

It is no secret that exercise improves mood. Why else do we have so many smiling faces at our clubs? A friend turns a typical gym trip into a fun hang-out session. The more you hang out, the more experiences you share. And those shared experiences give you both ways to bounce back from life's hurdles.

Not to mention that when you tackle a new physical challenge together, you build confidence, proving that you can do hard things, one rep at a time. Promoting mental health awareness means recognizing that we don't have to carry our problems alone; a friend, a good sweat session, and a laugh or two to release the tension, really is the best medicine.

The Accountability Factor: How Friends Keep You Consistent

Let's be honest: motivation is slippery. You might be pumped up on a Sunday night, saying you’re absolutely gonna hit the gym first thing in the morning…Only to find that your bed is just much more comfy than usual when your alarm goes off at 6:00 am on Monday. Honestly, it’s more normal than you’d think. Sure, motivation gets you started, but accountability is what keeps you going. 

You're More Likely to Stick With Your Routine

If you plan to go to the gym alone and decide to skip it, the only person you are letting down is yourself. But if you know your friend is sitting in the Planet Fitness parking lot waiting for you, you’re a lot more likely to show up.

This social contract is one of the most practical benefits of working out with a partner. You basically borrow their motivation on the days you don’t have any, and vice versa. Over time, that accountability builds an unbeatable routine. Before you know it, going to the gym goes from being a chore to being the unshakeable foundation of your week.

Motivation Becomes Mutual

In a healthy workout partnership, there’s not room for gymtimidation, only encouragement. When you’re feeling tired halfway through your routine, seeing your friend push through their set can give you the secondary burst of energy you need to finish yours.

You celebrate each other's victories, no matter how small. Did your friend finally hit their goal on the elliptical without losing their breath? High five! Did you drink enough water today? Huzzah! You associate the gym with success, which boosts your self-esteem.

Exercise Feels Easier (and More Fun) With a Friend

Time flies when you’re having fun, and exercise is no different! Have you ever noticed that time crawls by when you do something difficult by yourself, but flies by when you’re having fun with a friend? 

Social Support Reduces Perceived Effort

"Perceived effort" is how hard your brain thinks your body is working. When you exercise alone in silence, your brain has nothing to focus on except you. Your breathing, your muscles, and the pain.

But when your attention is divided by a friend, your brain sees the workout as less stressful. You might end up walking an extra mile on the treadmill simply because you’re captivated by your friend’s recap of their favorite show or recent family drama. Result? You get a better workout without registering the extra work!

Laughter, Conversation, and Distraction

The gym should be a fun, welcoming place. Bringing a friend lets you bring your own fun. Sharing a laugh over a movie debate, discussing a new podcast, or just being silly together, conversation provides the ultimate distraction. Fitness is no longer a solitary grind; it is an active hangout. By reframing exercise as social time, you remove the dread and replace it with anticipation.

Bring Your Friend to Planet Fitness for Free

At Planet Fitness, we believe fitness is better together. In fact, we’ve even designed our memberships to make it as easy as possible to share the Judgement Free Zone® with people you care about.

Want the ultimate workout buddy experience? The PF Black Card® membership is your golden ticket. One of the best perks of the PF Black Card® is the ability to bring a guest with you for free, every single time you visit! Your friend can enjoy the gym right alongside you. 

And after you both crush your workout, you can unwind together and enjoy the health benefits of massage in the Black Card Spa® with our HydroMassage® beds or massage chairs. It is the perfect way to cap off a stress-relieving session.

Not a Black Card member yet? No problem! The Planet Fitness app makes it incredibly easy to encourage your friends to join the community. You can use the Refer-a-Friend feature in-app to send your buddies a special link.

Get started with a friend now for free on the PF App.

We’ve all been there. You wake up, hit the snooze button for the third time, and feel like your energy tank is empty before your feet even hit the floor. Life can be stressful. Between work, family, running errands, and trying to keep up with daily tasks, it’s so easy to feel drained.

When you feel this tired, the thought of working out might seem impossible. You might think that exercising will only make you more tired. But the truth is actually the exact opposite! Believe it or not, moving your body is one of the best ways to get your energy back.

Here’s a standout statistic to keep in mind: Just 25 minutes of daily movement can reduce burnout risk by up to 62%. That’s right! Small, consistent effort matters. No need to spend hours in the gym or do extreme workouts to protect your mind and body. A little bit goes a long way.

Don’t start your fitness journey alone. Find a club near you for support and expert guidance when you need it. 

What Is Burnout and Why Does It Happen?

If you’re exploring how to deal with burnout, the first step is understanding what it actually is. Burnout’s not just feeling tired after a busy day. 

Burnout is what happens when you deal with excess levels of stress for extended periods of time. A candle burning from both ends that finally meets in the middle. You’re at the end of your rope; there’s nothing left to give. 

When you are burned out, you might feel empty and sluggish, or like you just don’t care about anything anymore. Small tasks like doing the dishes can suddenly turn into Herculean efforts.

When you carry stress for weeks or months without a break, your body stays in a constant state of worry, draining your energy completely. Understanding this feeling is important because it tells you that it is time to make a change and focus on yourself.

General Tips to Avoid Burnout

People often ask how to avoid burnout before it gets too bad. The best way to protect yourself is to examine daily habits and enforce strict boundaries. Start broad and look at the large parts of your life.

First, get enough sleep. Adults typically need between 7 and 9 hours each night. Rest is when your body and mind get to recover from the day. Then, practice saying "no." You cannot do everything for everyone all the time. Also, take short breaks during the day, drink enough water, and eat foods that make you feel good. These are all great habits to form that protect you from burnout.

When figuring out how to deal with burnout, looking at how you move is the next big step. Now you’ve tackled your basic daily habits, let’s narrow the focus down to exercise. Movement can be a deceptively powerful tool for clearing your mind and giving you a fresh start to your day.

How Exercise Helps Your Body and Mind Recover From Burnout

Exercise is a great way to help your body bounce back. When you move, you create a direct, positive effect on your brain.

To remind yourself why movement matters, be sure to listen to the Finding Your Why Motivational Minute on the PF App. It is a great way to find your focus before you start moving! 

Exercise Reduces Stress and Restores Balance

When you are stressed, your body produces stress hormones, such as cortisol. Exercise helps burn off extra stress hormones. At the same time, moving your body releases feel-good hormones. After a good walk or a light workout, you’ll feel like walking on air.

Movement Rebuilds Your Sense of Control

Burnout often leaves you feeling helpless, like you have no control over your life or your schedule. When looking at how to recover from burnout, finding small wins is huge. Finishing a 15-minute workout gives you satisfaction that puts you back in the driver's seat, reminding you that you are capable of doing good things for yourself. 

You Don't Need Intense Workouts to See Benefits

One of the biggest fitness myths is that you have to sweat buckets and feel sore for days to get a good workout. That is simply not true! When you are feeling burned out, pushing yourself can actually make you feel worse.

Instead, focus on steady movement. You don’t need record-breaking workouts to see the mental health benefits of exercise. A slow, steady pace is often exactly what your mind needs to relax.

If you need some encouragement to take things slow, check out our guide on how to take it easy with a low-intensity workout. And for a quick boost of encouragement, listen to the One Step at a Time Motivational Minute on the PF App to remind yourself that every little step counts.

How Much Exercise Do You Need to Help With Burnout?

If you want to avoid burnout through exercise, remember that just 25 minutes of daily movement can reduce your risk by up to 62%!

Plus, you don’t even have to do those 25 minutes all at once! You can break it up. You could do 10 minutes in the morning, a 10-minute walk after lunch, and a 5-minute cool-down before bed. The goal is consistency. 

Best Types of Exercise for Burnout Recovery

When you’re exhausted, you don’t want activities that drain the little energy you have left. Here are some of the best types of exercise to help you feel better. 

Walking and Light Cardio

Walking is one of the easiest and most effective ways to clear your head. Whether you are walking on a treadmill at Planet Fitness while watching your favorite show or taking a stroll around your block, walking gets your blood pumping without causing extra stress. Light cardio on a stationary bike or an elliptical machine is also a great choice. 

Yoga and Stretching

When stressed, we tend to hold tension in our muscles, especially in our neck, shoulders, and back. Stretching and yoga help release that tightness. Plus, yoga focuses on deep breathing. Taking slow, deep breaths helps calm the nervous system and signals to your brain it’s safe to relax. 

Strength Training

No need for massive barbells for strength training. Using light dumbbells, kettlebells, or your own body weight can make you feel strong. Building physical strength often helps you build mental strength, too.

Active Recovery and Gentle Movement

Sometimes, the best workout is a few gentle moves. Active recovery means doing very light exercise while resting to keep your blood flowing and help your muscles heal. 

How to Start Exercising When You're Burned Out

Taking the very first step out of burnout is always the hardest part, especially when you’re on empty. But if you are ready to start moving, we know you can. Here are some simple tips to get going at any level. 

Start Small and Build Gradually

Start with 5 or 10-minute workouts. Tell yourself, "I’ll just stretch for 5 minutes." Often, once you start, you’ll feel good enough to keep going. But if 5 minutes is all you can do, take the win! Celebrate it and slowly increase your time as your energy returns. 

Choose Activities You Enjoy (or Used to Enjoy)

Working out should not feel like a punishment or a chore. Pick something that makes you smile. Put on your favorite upbeat playlist and walk to the beat. If you used to love riding a bike, hop on a stationary bike. Doing things you actually like is a huge secret to sticking with it. 

Schedule Movement Like an Appointment

To make sure you get your movement in, treat it like an important appointment. Write it down in your calendar or set a reminder on your phone. You wouldn’t cancel a meeting with your boss, so don’t cancel on yourself! 

Be Kind to Yourself on Low-Energy Days

Some days, you just will not have the energy to work out. And guess what? That’s okay. Listen to your body. If you need a day on the couch to rest, take it without feeling guilty. A big part of learning how to recover from burnout is being gentle with yourself.

Pairing Exercise With Other Burnout Recovery Strategies

Exercise is amazing, but it is just one piece of the pie. Learning how to recover from burnout works best when paired with other recovery strategies.

Make sure you are drinking plenty of water and eating meals that fuel your body. Keep prioritizing a good night's sleep. Most importantly, don’t be afraid to talk to someone. Chatting with a friend, a family member, or a professional therapist can help you work through your stress. 

Remember, you do not have to be perfect. You just have to try your best, one day at a time. Every step, every stretch, and every minute of movement brings you closer to feeling like yourself again.

Whenever you need a reminder to give yourself some grace, listen to the Taking Time for Yourself motivational minute on the PF App.